CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Goal is unbroken on all movements. Set a smooth consistent pace on the Burpees to get a little bit of a recovery and then aim to stay in it for the Wall Balls!

COMPETE | PART 1

ON AN 10:00 CLOCK… (No Measure)

Practice Freestanding Handstand / FS HSPU / Strict HSPU*

*Attempt 2-3 reps then rest

(No Measure)
GOAL: RPE 6 | Focus on the hands and shoulders. Make sure we are not using our feet to balance. Pay attention to whether the legs are shifting or the feet are shifting. Any shifting around to balance should come through the hands and shoulders.

COMPETE | PART 2

EMOM x 20 MINUTES  (AMRAP – Reps)

MIN 1&2 – 500/400m Row

MIN 3 – :45 Max Alt. KB Snatch (50/35)

MIN 4 – Max Handstand Walk*

MIN 5 – Rest

*Perform 25′ Increments (1 Rep = Each completed 5′ increments)

(Score is Reps on the KB Swing + HSW)
GOAL: RPE 8 | Row should be completed under 1:50. We are Alt KB Snatches from the floor. Goal is to set a pace where we can move consistently with the KB. Biggest focus is the HSW while under fatigue. If you’re a HSW ninja focus on speed on the HSW. If this is a tougher movement. focus on small quick walks.